Will Running by HEART RATE Ruin Your MARATHON?

#running #trackandfield #fitness #marathon
Wondering should I run my marathon based on heart rate or pace? I share my thoughts on what worked for me in breaking the sub 2:20 marathon barrier and setting new personal bests. I hope that these running tips are helpful to you.
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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[@rundreamachieve]

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[@jamesduysen9078]

Personally, I use heartrate as a pace "governor". I have done enough faster long runs to know that if I am over 174 bpm for an extended amount of time in the first half, the 2nd half is going to be brutal, and I may have to slow down. I probably won't ever run to my absolute max potential, but at least I don't risk having any race turn into a total disaster. Current PR is 3:02:20 and going for 2:59:59 this Sunday in Des Moines!

[@rundreamachieve]

Smart pro level move right there James. Awesome work having already run a 3:02:20. Good luck in your sub 3 on Sunday, know you are going to get it. 💪💪💪💪💯💯

[@RunThePlanet]

Thanks Nathan for another good video and topic. I just ran my first sub90 on Sunday at the Manchester half (UK), interestingly to this topic, I wasn't too bothered for the first 1k but it came in at 4:14, and then just planned to run to feel while trying to keep it between 4:10 to 4:20 per km. Worked a treat, we had virtually perfect conditions, everyone I spoke to ran a PB, happy day at the races for all 🎉🎉🎉

[@rundreamachieve]

Awesome job RTP dropping that sub 1:30. VERY well done. ANY day we can get a PB is a GREAT day. Keep up the superior training and racing. Next stop, a sub 3 marathon which you have in you to accomplish.

[@RunThePlanet]

@@rundreamachieve Thank you !! 😃

[@rundreamachieve]

💪💪💪💪💪💪

[@Ben.StevenswithaV]

1st marathon coming up soon. Would love to focus on pace, but I feel that watching where I generally sit in my HR zones may be more manageable for the the first time out. For example, high Z2 for the first 5 km, then low Z3 for the next 20km etc. After all, the first time feels more like a data gathering exercise for the 2nd marathon.

[@rundreamachieve]

Sounds like a smart game plan Ben. Keep up the great work!

[@zacsborntorunrunningadvent3441]

Very true at 5min mark...throwing in say 3 x 100metre strides / 20sec etc (33min 10km) in the marathon can really help pull a runner "out of their funk/fatigue" say 10k pace then fall back to marathon pace for a sub3. That said too long up in threshold may then increase a bonk around 18-21miles so its a threading the needle type tweak...can sometimes help but i agree. Running above 95% of LT2/1hr heartrate Anaerobic Threshold in the 1st 10-13miles tends to end harsh after 18miles. Thats assuming a runner has their heartrate dialled in and I like the fact that if its hot we cant outrun our physiology 😊. Cheers & great tips as always. Cant wait for u to crush your marathon.

[@rundreamachieve]

Spot on Zac, appreciate you sharing brother and thanks for your support. 💪💪💪💯

[@CandtheBirds]

Thanks as always for this helpful information.

[@rundreamachieve]

Glad it was helpful! 🙏💯💪🙏💯💪

[@Syntropicfarming]

I just ran by feel, and set 2 PRs in only 3 weeks, 3:31 on September 22nd and 3:26 on October 13th. I started moderately for the first 20k, if I felt good I sped up a bit for the next 10k, if not I kept the same effort, and from 30k-40k I increased speed a bit, and all out for the last 2k. I like negative split and finish strong!

[@rundreamachieve]

Awesome job dropping that 3:31 SF! Keep up the superior training and racing. Starting conservative and than picking up the pace is always a smart move

[@TheGiftRF]

Well I had my first running heartbreak at Royal Victoria Marathon on Sunday 😢 The hills killed me and I blew up around 25km. Was on pace for 3:17-3:18 through 25k and finished 3:29. Forced to stop a handful of times. I think I nailed my nutrition, just didn’t have the strength to hold pace. Around a 7 min PR still, but definitely disappointed in myself. It was a short build (12 weeks including 10 day taper), and not nearly enough marathon pace work. Will not make that mistake again, I knew better too, which makes it feel worse. I’m only about a year into running, so trying to keep things in perspective. Going to take a week off and hop back into training. I picked up your 19 min 5k program, hoping to get my speed up a bit. Make that MP feel a bit easier. I’ll be ready to run sub 3:15 next time I line up! Thanks for all your tips and encouragement Nate! Looking forward to starting your program in the next couple weeks. Cheers 🍻

[@rundreamachieve]

No shame in a 3;29, a highly competitive time and you will run far below 3:15 in due time. This performance proves you can do it. Keep up the great work!

[@user-kl3lg7tf3n-anx1ous]

Some people use heart rate. Some use power. When in training there are certainly benefits for using HR or power in many cases. But you don't get gold for running a marathon with the lowest heart rate or the highest power. You get first place for covering the distance in the least amount of time. When RACING t's always about time and splits.

[@rundreamachieve]

Facts! 💯💪💯💪💯💪

[@SuperTreybo]

Facts as somebody who has tried the maffetone method and low heart rate training last 2 years and running more volume 4-5 times week it ruined my speed … it might help building base it don’t work for racing new time. When I did my best half marathon 1 hour 44 min 45 seconds I ran 3 times week, 2 tempos 7-8 milers and one fast long run. I did 14 mile long run at 845 pace week before I did 1 44 half…. Have not got back since . I started low heart rate training in end 2022 but now I’m going back to 3-4 times week faster long runs and getting faster cadence so I can try finnaly cereal under 144 in March. I’m gonna start trying do more 14 to 15 mile long runs at 8 min paces to try make 8 min paces feel easy. Ever heard of book run less run faster? I think that’s what helped me most I have run fast long runs to feel faster in actual race it just is what it is .

[@rundreamachieve]

GREAT points ST, appreciate you sharing this with the community. 💪💯💯🙏 You're going to run far below 1:44

[@zacsborntorunrunningadvent3441]

​@@SuperTreybothe key to getting the most out of maffetone is to lay a 10wk aerobic base then an 8wk specific block...then 1.5-2wk taper...theres 20wks. Low heartrate lays the foundation but Phil maffetones book does talk about speedwork when appropriate. The concept was also used by Arthur Lydiard in the sense that 1/4 Effort was in fact "Zone2" by oxidising fatty acids in the Mitochondria being the goal of Marathon Conditioning phase. The 22-24wk plan emphasises 8-12wks of mostly easy running to spent quality time actually reprogramming your type I muscle fibres to metabolise fats. Running easy emphasises huge Aerobic development over time. The real key isn't to only always run say 145bpm @ 5min/km etc etc...its the prepare the ability to clear lactic acid better LATER on in the more specific phase. Hope this helps. 😊

[@rundreamachieve]

🙏🙏🙏🙏🙏🙏

[@edwin5419]

I don't race by heart rate, but I do check it from time to time, more as a gut check for where I'm at. Like I know I can keep a certain heart rate for hours, but if it starts climbing early I know I'm overcooking. With race excitement it can be confusing

[@rundreamachieve]

💯💯💯💯💯

[@PatrickStar_24]

I'm going to pay close attention to HR for my first half marathon on Sat. It's been a good indicator for me in training during my tempo long runs. I'm going to run at my goal race pace as my baseline but If my HR is below 165 I know I can pick it up and hold it. Once I get into the 170s it becomes hard to hold. But if I can keep it just below 170 for majority of the race I'll be good to empty the tank at the end. I don't trust myself enough yet to go on feel, I get too ambitious and 100 percent chance I'll blow up 😂 Also you were right on the taper. After 4 days my HRV returned to the upper end of my baseline and has stayed there

[@rundreamachieve]

You are going to do awesome Patrick. Run smart and trust in your training. 🙏💯🙏💯💪

[@mike8772]

Just curious if you have any thoughts on headphones vs no headphones during training and on race day?

[@rundreamachieve]

I will answer this in a video by end of week. Good question💪💪💪

[@staxy5639]

Yo, I just wanna say, our xc season it almost over, my pr From last yr was 20:20, now it’s 17:51 and I’ve been running for 2 years started at a 8:23 mile and got it to 5:01 in 2 years. Thats my pr from last track season. (8 months ago) and I ran a 5:10 2 months ago in a time trial minerly injured not at my best. And now I have one last mile on Thursday, next week. What you think is a good goal since I’ve been fully healthy and running every day since then

[@rundreamachieve]

Outstanding job dropping your PR from 20:20 to 17:51 and that mile from 8:23 to a 5:01. Heavy work I am sure you put in to do that. Well done! Hope the 1600m went well for on Thursday. Awesome work!

[@jerrychanhly]

I was going for a 130 HM which means i had to hold a 6:52 pace. But as the first few miles passed, my HR was at 160-162 (my threshold HR is 157) and my pace was only at 7:05. I was forced to hold 7:05 thinking if my HR stays this high this long, I might be forced to slow down later due to lactate build up. About mile 5-8 i was slowed to a 7:15-7:18 pace at 161-163HR, really feeling the burning in my legs at that point, from mile 9-12, i slowed down to a 730-745 with a HR averaging 158-159 feeling absolutely defeated that incouldnt push any harder. Do you think i might have gone out too fast? My max HR is about 177 just for context. Oh, and the tempurture that morning was 75 degree at the start of the race and was in the mid 80s when i finished 1:35 later. Thank you for the hard work.

[@rundreamachieve]

Could have been many reasons but the largest I see was more than likely going out a little too aggressive. I find just focusing on feel and finding a group that is running around your goal time is best...going off HR is very difficult because of cardiac fluctuation especially as we get more tired. Keep up the great work Jerry. You have some massive new PRs coming your way and you'll get a nice physiological boost from that half effort too.

[@Neilly671]

HR Creep will increase through the course of the marathon. I am wondering if I am actually capable of running a 3hr marathon depending on what HR I start at? What HR increases have you seen through the marathon distance?

[@rundreamachieve]

I honestly wouldn't focus on the HR...going to be too much fluctuation...better plan of action is sticking to a pace game plan..i.e...where do I want to be at 10 miles, half marathon and 20 mile mark and hang on to those paces, staying as calm and collected as one can through those points.

[@Neilly671]

@@rundreamachieve I think I agree with you. My last race I spent so much time freaking out about my heart rate that I didn't run as good as I had hoped.

[@rundreamachieve]

💪💪💪💪💪💯

[@MichaelLoweAttorney]

Power is best.

[@rundreamachieve]

💪💪💪💪💪💪💯

[@zacsborntorunrunningadvent3441]

@@MichaelLoweAttorney until its hot and youre dehydrated...then power will trick you. Accurate Heartrate actually factors in the WHOLE scenario :), cheers.

[@lean2281]

🦍🦍🦍🦍🦍🦍

[@rundreamachieve]

💯💯💯💪💪💪💪

[@dark-k3u]

I run to pace but keep an eye on HR and stay a few bpm below threshold for the first couple of hours at least. Happy to go threshold in the last hour, but if it happens in the first hour or two then different energy systems get engaged and you burn out too soon.

[@rundreamachieve]

💪💪💪💪💪